On my journey to wellness, I am embarrassed to say that I became over-confident and felt like I really didn’t need to weigh or measure my food. Do we really need to weigh and measure our food? Is it worth the time and energy? The answer is yes.
Weighing and measuring out food makes us accountable. I wiped the dust off of my food scale and began weighing. While most will call it a hassle, others might say it’s impossible or they feel like they don’t have the time. But, even if you’re a mom with 3 kids to cook for or a full-time worker, you can stick to the regimen. The key is to weigh your food as you purchase it and then label it. For example, after buying groceries, come home and weigh fresh meat in serving-sized portions and secure each in a freezer bag. Keep a permanent marker handy to write the weight of the serving on the bag. Fresh fruits and veggies should be easy to weigh just before you eat them, but by keeping the small sticker on the fruit you purchase, you can write the weight on the sticker. Before you wash it off and take a bite, you’ll see the sticker, and voila!
The case for weighing food is accuracy. Weighing your food will prevent all the guesswork. If you don’t have a scale, here are some references for you to work with:
- 1 oz of rice is the size of a tennis ball
- 1/2 cup serving of vegetables is equivalent to 7 or 8 baby carrots
- 1 medium-size fruit is the size of a fist
- 1 oz of cheese is about the same as your thumb
- 3 oz of cooked meat is the size of a deck of cards
Dust off that scale and start weighing. Your body will love you for it.
Monday and Wednesday: Chili with white beans over brown rice
Tuesday and Thursday: Broiled chicken with mango sauce and roasted root vegetables
Friday: Broiled tilapia with a mild salsa sauce and mixed vegetables
Saturday: Grilled chicken burgers on a whole grain bun with broiled squash fries
Sunday: Whole grain pizza topped with sautéed vegetables and fat-free mozzarella cheese
Remember, make a double batch of your entrees so you can have them in your freezer for another meal. Enjoy your week and keep me posted at Riare43a@aol.com or follow me on twitter @Riare43a.